Feed your bones

Exercise has been proven to be the most effective way to build bone, but to optimise this we also need good nutrition. Each day, our body needs calcium, vitamin D, protein and micronutrients.

​

Ideally, we need 1,000-1,200mg of calcium daily. Dairy products are a great source. For instance, a 250ml cup of cows’ milk (or calcium-fortified plant milk) has 350 mg of calcium and a 200g tub of yoghurt a similar amount. There are many other good sources: hard cheese (250mg per 40g); canned sardines (350mg from a 90g tin); canned pink salmon (200mg per 100g); calcium-set tofu (400-800mg per cup); legumes (50-100mg per half cup); nuts and seeds (100mg from a tablespoon of Tahini or 70mg from a handful of almonds); and green leafy vegetables (50-150mg per cooked cup).

​

In order to absorb calcium, we need vitamin D. We get this from safe sun exposure, and small amounts from fatty fish and egg yolks. If you spend a lot of time indoors you might need a supplement and we tend to need more the older we get. Talk to your doctor, as vitamin D levels can be easily measured through a blood test.

​

Protein is extremely important, and the older we get the more protein we need to maintain muscle mass and bone density. When I researched this, I realised that I am not getting nearly enough myself. The guidelines state that the general population should aim for 1-1.2g per kilogram of body weight. However, if we aim to improve our bone density, we need to increase this to 2-2.2g per kilogram of ideal bodyweight. If you are underweight, you will need more.

​

We can derive 20g of protein from a number of different sources: 100g  salmon fillet; 100g of lean beef; three eggs; half a cup of Greek yoghurt; three quarters of a cup of cottage cheese; 110g of cheddar cheese; or 250g of tofu, chickpeas or kidney beans. Chicken breast is considered the highest protein meat with 30g for an average fillet. Protein powders deliver 10-20g per tablespoon and can be added to sweet or savoury drinks and dishes. A 250ml glass of milk has 8g, as does  plant-based soy milk and pea milk. Other non-dairy milk variants have less.

​

Plant protein does not contain all the necessary amino acids, so if you are deriving your protein solely from plant sources you need to increase the ratio of protein to bodyweight by 20-40 per cent.

​

Last, but not least, we need micronutrients, such as magnesium and vitamins K and B. These can be found in steamed broccoli, baked cauliflower, lettuce, pan-sautéed mushrooms and animal protein.

​

It is important to have a nutrient-dense diet. Here are some suggestions: breakfast comprising two eggs, two rashers of bacon/50g of smoked salmon/50g of crumbled feta, mushrooms and kale, with a latte to wash it down; mid-morning snack comprising a banana smoothie made from 250g of dairy/soy/pea milk with a tablespoon of protein powder and peanut butter; lunch comprising cheese/can of salmon/100g of sliced chicken, with a hearty salad; mid-afternoon snack to comprise a tahini cookie or a handful of almonds or cheese and biscuits; and dinner to comprise a chicken breast or 150g steak or salmon fillet with plenty of leafy green vegetables and a dessert of a bowl of yoghurt with a sprinkling of berries or nuts on the top.

​

This menu would deliver 130g of protein, 1,100g of calcium plus all the micronutrients required. Additional carbs can also be added as long as they do not reduce the amounts of the key ingredients above. We also need to moderate our intake of salt, caffeine and alcohol as these deplete calcium, as does smoking.

​

Consuming calcium, vitamin D, protein and micronutrients alone will not build bone; we need to combine this enhanced diet with an exercise program designed to build bone. Specifically, we need to do resistance and impact exercises.  These—along with balance training—are addressed in my Bone-Building classes, which run on Tuesdays, Thursdays and Fridays at Phase 1 gym in Alphington. Contact me for further details.

​